Q:
What should I do if I wake up tossing and turning in the
middle of the night?
A:
- Get out of bed. If you are not asleep within 20 to 30 minutes, get out of bed. Go into a different room and do a relaxing activity (listen to relaxing music, knit, draw, or read). Don't do anything that could stimulate your senses (exercise or screen time).
- Once sleepy, go back in bed. Sleep should occur in your bed and not in a chair or couch, but don't go back to bed too soon. It is better to wait until you're sleepy and get a few hours of restorative sleep versus going to bed early and getting additional bad sleep.
- Do a mind dump. If you're anxious and your mind is racing, clear your mind by listing those worries and concerns on a piece of paper. Then leave the list and do something relaxing.
- Don’t have a late night snack. Avoid eating as eating is your stomach’s alarm clock and may prolong the tossing and turning.
- Adopt
good sleep behaviors
•
Keep regular sleep hours each day
•
Keep your bedroom cool
•
Go to bed when your sleepy
•
Minimize napping or sleeping in on the weekend.
•
Avoid lights an hour before bed
•
Avoid stimulus a couple hours before bed (exercise,
eating, and drinking caffeinated or alcoholic beverages)
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